Bent Over Barbell Rows1x8x551x5x651x5x753x4x801x3x901x4x801x3x802x8x25Super-setted with …

Dumbbell Bent Over Rows2x8x25

Notes:[/i]Serious improvement here and I am beyond pleased with it.That said, rows would have been a lot better had my back/legs not felt so beaten from my deadlifts yesterday. Definitely considering moving lifts around yet again to try and figure everything out.Also, today’s macros were the first attempt to reflect the previous post and, to be honest, it was a challenge. I really need to work on eating a bigger meal early in the day instead of trying to squeeze a ton of calories in at night.

Bent Over Barbell Rows1x8x551x5x651x5x753x4x801x3x901x4x801x3x802x8x25Super-setted with …

Dumbbell Bent Over Rows2x8x25

Notes:[/i]Serious improvement here and I am beyond pleased with it.That said, rows would have been a lot better had my back/legs not felt so beaten from my deadlifts yesterday. Definitely considering moving lifts around yet again to try and figure everything out.Also, today’s macros were the first attempt to reflect the previous post and, to be honest, it was a challenge. I really need to work on eating a bigger meal early in the day instead of trying to squeeze a ton of calories in at night.

Macros: 51/156/172

fat/protein/carbs? for macros right?

Good job on the barbell rows! Supersets are a killer workout, but they may be taking away from how much you can actually lift as opposed to if each exercise is isolated and there is plenty of rest in between. Nevertheless you are still blasting your muscles!

I always go in trying to nail 5x5 with whatever new poundage but then, if I can't, I just listen to my body (I'm big on adaptive training) and the super-sets are more like burn sets anyway. I generally spend a lot more time resting between different lifts since I find that my energy stays higher with short rests in between sets. It sounds crazy but it's been working great for me.

Hypertrophy days are going to change from less sets to heavier weights on everything but my "big" lifts to make sure I'm lifting as heavy as possible. Though, I'm definitely thinking about following PHAT more closely and not going for 5+ sets on power days and see what happens. Something tells me I might stall on squats soon and I want to push those as far as I can before I have to deload on them.

Edited to add: jungle - yeah, F/P/C. I'm going to post up my new "game plan" for the next 12 months (not resolutions, though, because I don't need the new year as a reason to improve - it's just timed that way) that will include how I'm going to set my macros to accommodate me increasing calories.

12.28.11 Rest(less) DayDays when I do not walk through the gym door make me anxious. Luckily, instead of being stuck behind a cash register at work today, I got to help out in the grocery department, re-stocking shelves and helping customers find things they were looking for – much better than standing in one place for eight hours at a time.

Eats were eats until dinner. I actually, somehow, managed to come home at 10:00 p.m. and throw together something extremely tasty.

Regarding how I will be adjusting my macros to increase to 2,000 calories: to properly evaluate how I want to handle continuously increasing my calories, I’m going to do two weeks with high CHO and then two weeks with high fat and then evaluate which of the two gives me the best results (mentally and physically).

Macros: 42/188/172

Though, there were also 59g of fiber so I could have done with some more carbs, I’m only 172 calories shy of my increase and, since I didn’t lift, I’ll take it. Tomorrow I should be able to hit 2,000 no problem.

Meech - No way! I'm still working on it all and I've had less and less time to cook recently. Trying to get back at it.

Matt & Chris - We should find a gym that's in a central location to all of us, take over the sound system, and lift together. It'd be nice to not worry about my iPod headphones getting my way when I'm doing front squats.

Two really great things happened today: I not only got eight hours of sleep last night for the first time in ages, but it was also my first full, non-holiday, day off from both jobs in just about as long. Knowing I only had to take care of the things I wanted/needed to while been much more rested than usual meant three things: it was time to do some serious work, inside and outside the gym.

While none of today’s lifts were anything to write home about, I was exceptionally pleased with the session. Form is improving on regular and front squats, my chest/tri and bis are starting to feel stronger, and my body doesn’t feel quite as beaten from this split any more – meaning numbers should, ideally, keep going up.

I also didn’t feel pressed for time during today’s session: I knew exactly how the rest of my day was going to go and I already had done a lot of what I needed to before walking into the gym. I always try to “leave it all outside the door” but some days it is easier said than done. Today it was easy.

In addition to the gym, I also was able to read and note Leslie Heywood’s Bodymakers (an excellent sociological analysis of female bodybuilding), work on a couple of VeganAtlas articles, make myself a great dinner and dessert, and start thinking about my 2012 goals more in depth (which I'll putting up on here and on my tumblr). All-in-all, solid day and I still haven't even had dessert!

Work out:Crossramp10 minutes/95 calories

Dumbbell Bench Press1x3x25 (Grabbed the wrong amount of weight; didn’t realize it until after the set. Pleased.)

Had to move to barbell because someone else was using the one set of 20s my gym has …

Barbell Bench Press3x10x45

Incline Dumbbell Bench Press1x4x201x5x201x4x201x8x15

Hammer Dumbbell Curl1x10x20 (Rep increase; time to move up to 25lbs)1x8x201x6x20

Machine Chest Press2x10x60(Not sure how helpful these actually are. Will probably switch to flys next week.)

Machine Triceps Extension1x12x301x9x40(People hogging the dumbbells; I know I can’t do this much weight with DBs.)

Meech - No way! I'm still working on it all and I've had less and less time to cook recently. Trying to get back at it.

Matt & Chris - We should find a gym that's in a central location to all of us, take over the sound system, and lift together. It'd be nice to not worry about my iPod headphones getting my way when I'm doing front squats.

My gym has been playing the worst music possible lately. It doesn't bother me because when I am doing cardio I watch ESPN and when I lift it's whatever is on the ipod but when I walk in or talk to people it's painful.

Meech - No way! I'm still working on it all and I've had less and less time to cook recently. Trying to get back at it.

Matt & Chris - We should find a gym that's in a central location to all of us, take over the sound system, and lift together. It'd be nice to not worry about my iPod headphones getting my way when I'm doing front squats.

My gym has been playing the worst music possible lately. It doesn't bother me because when I am doing cardio I watch ESPN and when I lift it's whatever is on the ipod but when I walk in or talk to people it's painful.

Meech - No way! I'm still working on it all and I've had less and less time to cook recently. Trying to get back at it.

Matt & Chris - We should find a gym that's in a central location to all of us, take over the sound system, and lift together. It'd be nice to not worry about my iPod headphones getting my way when I'm doing front squats.

My gym has been playing the worst music possible lately. It doesn't bother me because when I am doing cardio I watch ESPN and when I lift it's whatever is on the ipod but when I walk in or talk to people it's painful.

Yo Iron Rain rules

Thanks dude!Hopefully they finish their full length soon so I can get that out for them. What I have heard so far is so damn heavy.

I am actually wearing my Iron Rain tank top to the gym today

I have been thinking about doing some Vegan Bodybuilding shirts in the same design.

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